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Get instant feedback on your diet from iPods, computers

January 31, 2010 12:36 am

REALITY CHECKS can be fun--real- ly! Just for a few days, consider using getting a nutrient analysis to see how your eating stacks up.

This is especially useful for folks who are struggling to lower their cholesterol, blood pressure or blood sugar. And there are many Web sites and iPod apps that provide instant feedback.

Often, people tell me that they feel it's just impossible to eat the recommended amount of fruits and vegetables. But they have mistaken the serving sizes in their minds, and when we analyze their food diary, they're actually doing pretty well.

Of course, you can use a paper diary, but that requires that you look up the food or drink you ate in a reference book, and add up calories and nutrients for each item. Computer programs can save you a lot of time.

The Web sites and apps that can analyze your diet are fairly easy to use. Generally, they ask for your height, weight, age and activity level (along with what you've eaten). In turn, they make recommendations for how many calories and nutrients you should eat. Most sites use the same database from the U.S. Department of Agriculture to analyze nutrition.

One caveat for all these sites: They're only as accurate as the data you enter. In other words, you have to be specific about what you ate, as well as how much.

KNOW THE TRICKS

Knowing what you ate sounds simple. But the first time you try to enter something, such as 1 percent milk, for example, you may have to choose from a long list of variations of it. For example, you might be asked if it has "NFMS," which stands for "nonfat milk solids" added, which is another way of saying "protein-fortified."

Regular 1 percent milk is not protein-fortified.

The computer may also ask you whether your milk has "added vit A"; your answer is probably yes, as all regular milk sold in the U.S. is fortified with vitamins A and D.

Luckily, with most of these programs, you can create a list of favorite foods. That way, once you choose what kind of milk you normally buy, you can save that item to be used again and again.

Another trick to using these programs is entering the right portion size. No one carries measuring cups around with them, so it's helpful to know some basic estimates. For example, half a cup is about the size of the palm of your hand (not including your fingers). A full cup is the size of a fist. A tablespoon is the size of your thumb. A teaspoon is the size of a stack of four dimes.

Also, because there aren't standard sizes for dishes, it may be helpful (although dorky) to measure one time how many ounces fit in your favorite mug or glass, and how much cereal or soup fits in your bowl.

RECOMMENDED SITES

Here are my top three free or low-cost options for doing an online nutrition analysis. (I don't have any relationship with these sites.)

MyPyramidTracker .gov. This free-of-charge, federal site allows you to enter your height, weight, gender, age and activity level and generates recommendations. You can enter foods you eat, and it gives a detailed analysis of vitamins, minerals, fiber, calories, protein, carbohydrates, and fats (including omega-3 fats, which are hard to find).

The site also lets you know if you met the goals for servings from different food groups. The bar charts and smiley faces make it visually appealing, and it stores foods for up to a year.

MyPyramid.gov has a huge database of ingredients and restaurant foods. However, it does not allow you to enter custom foods--for example, if you had an unusual packaged soup or restaurant food and wanted to enter the nutrition facts. And it does not allow you to increase your calorie and nutrient needs during pregnancy or nursing.

The Health Body Calculator, at dietitian.com/calcbody.php. This is a nice site to get customized recommendations based on factors including whether you're pregnant, nursing or have other special needs.

It's free and will spout out calorie recommendations and even a generic meal pattern to help you plan meals. It does not analyze what you already ate, however.

For iPod and iPhone apps, Nutrition Menu is my favorite so far, and costs 99 cents. You do not have to be connected to the Internet to use it, which is fabulous. This means you get immediate feedback, anytime, anywhere.

It's got more restaurant items than any of the online sites that I checked. The nutrition analysis is basic: calories, protein, fat, saturated fat, cholesterol, carbohydrates, sugar, fiber, sodium, vitamin A and vitamin C. Plus, it allows you to enter custom foods and exercise.

This app does not make recommendations for you as far as calorie and nutrient targets--it defaults to 2,000 calories, the same goal used on food labels.

NOT THE FINAL WORD

If you use any of these sites or apps to analyze nutrients, it's just as important to pay attention to your own sensations of hunger and fullness. That's because computer calculations are not 100 percent reliable--your own metabolism may be faster or slower than calculated.

For example, women's metabolic rates rise the week before menstruation. That means they actually burn hundreds more calories a day that week than the rest of the month. So, computer programs are powerful, but they are not the ultimate authority.

Also, these sites don't replace a dietitian, who can make suggestions tailored to your own lifestyle, schedule, family and food preferences. And they can't replace your family or buddies for helping motivate, encourage and coach you toward your goals.

Still, these sites are handy tools.

Jennifer Motl welcomes reader questions sent to her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.